Eating Out Often? 5 Tips To Help You Stay Mindful of Your Nutrition & Portions
Most of us love eating out. And, with summer in full swing, the social calendar builds up. As studies show (Higgs and Thomas, 2015), social influences on our eating patterns are powerful. Combining the social pressures of ordering all the goodies, alcoholic beverages, and today’s restaurant portions can be a fun time, but can also leave your nutrition goals in the dust.
So, as we are in the summer, navigating all of these dynamics, how can we find a balance between still enjoying ourselves out AND staying mindful of our nutrition and portion size?
5 Tips To Stay Mindful of Nutrition & Portion Size
1) Plan Ahead
With the internet, we have the glorious option to look up restaurants’ websites, see reviews on yelp, and check out just about everything before even stepping in the door. Use this to your advantage! Ahead of your reservation, check the restaurant’s menu out online. Make a choice that you know is right for you. Psychology shows, if you’ve made up your mind before you arrive, you’ll be less likely to waver and pick a different option last minute.
2) Don’t Be Afraid to Modify Your Order
I get this statement a lot from clients: “I feel silly being that person that changes things on the menu. I don’t want to be a nuisance.”
Your health is your wealth, and restaurants are SO used to modifying orders for people with allergies, dietary restrictions, etc. If the restaurant is unwilling to do so, they will let you know. Being confident in yourself and knowing you are modifying the order for your health and longevity is what should matter most. You can:
Ask for sauces & dressings on the side
Ask for meat baked, steamed, or boiled
Ask for no added butter or oils
3) Order First
If you followed step #1, you already know what you’re going to have. Be the first one in the group to order. Doing so will keep you true to your original plan and you won’t feel swayed or tempted to go along with what the rest of the group orders.
4) Use The “To-Go” Box Option
Bringing it back to portion sizes here. Did you know that the average portion size has increased ~33% the last 20 years? As you get your meal, ask for a to-go box. You can store away 1/3 to 1/2 of your meal and take it home to eat another day. Even if you order something like boiled fish with veggies, chances are you don’t need to eat 8-10oz of that fish in one sitting to feel satiated and get your protein needs met.
5) Make an Ultimatum: Dessert or Alcohol?
This one can be tricky but makes a big difference! Many calories from desserts come from fats or carbohydrates. Similarly with alcohol, for people who log their food intake, it can be logged as either a fat or a carb (not a protein). So, making a choice to either drink alcohol or have dessert can help you with your nutritional needs. If you do choose alcohol and everyone around you seems to be ordering dessert, opt for decaffeinated coffee, tea, or fresh fruit.
Following the tips above can help you both enjoy time out socializing with friends and stay mindful of your nutritional needs. Need help taking the time and effort to make these steps into a solid habit? Email me at unblockwithmargaretpeacock@gmail.com to schedule a discovery coaching call and find support in your health journey.
Bon Appétit!